You might be logging all the miles, pushing through those tough speedwork sessions and consistently doing your strength and mobility work, but if you’re not mastering your post-run nutrition, you could be putting yourself at risk for burnout, injury or illness. A recent scientific review highlights a simple formula that guarantees you’ll be at your best when you next lace up your shoes. It involves only four things, done at the right time. Here’s how the 4Rs could help you smash your future goals.
Step 1: Rehydrate
It seems obvious, right? In reality, most of us aren’t rehydrating adequately or efficiently. Even on cooler days, a solid run can mean a serious sweat loss. Replacing that fluid is step one. Don’t drink just water—sodium, potassium and magnesium matter too. Sports drinks with around six per cent carbs are often recommended because they help replace fluids and start refuelling glycogen at the same time. That said, watch out for extra sugar—if you’ve just done a short or easy run, plain water is usually enough until your next meal. For longer runs, though, especially in the heat, rehydrating during the workout and adding electrolytes becomes more important.
Step 2: Refuel
Carbs are your friend here. After a long run or speed session, your muscles are drained of their energy stores. Getting fuel back in quickly helps with recovery and gets your body ready for the next effort. Aim to eat within the first hour or two post-run, and go for complex carbohydrates—like oats, sweet potatoes or brown rice—since they provide a steadier release of energy and support better glycogen replenishment than sugary snacks. Some runners also add creatine at this stage—it’s not just for gym bros anymore.
Step 3: Repair
Recovery isn’t complete without rebuilding muscle. That starts with protein—think 20 to 30 grams in your post-run meal. This helps repair microtears in tissues, and supports the mitochondria that power your cells. It’s simple: you break it down on the run, you build it back stronger after.
Step 4: Recuperate
The final step is about giving your body the downtime it needs to do all that behind-the-scenes work. That means good sleep and, if possible, a small, protein-rich snack before bed. Set yourself up for a great night’s rest by avoiding screens for at least an hour before bed. Make your bedroom a calming, restful area, and use a sleep mask or white noise machine if needed.
